Matsakaicin Matsalolin Obliques na Abs ɗinku zai taɓa dandana

Wadatacce

• Isometric Bicycle Hold
• Jujjuyawar Keke Pulse
• Madaidaicin-Ƙafaffen bugun jini
• Cross-Jikin X
• Side Plank Pulse
• Side Plank Hip Drops
• Bita don

Hasken labarai: Akwai tsokoki da yawa fiye da ƙananan kumburin da kuke so ku kira "fakitin shida."

A zahirin gaskiya, ya kamata ku kula sosai game da abdominis mai jujjuyawar ku da ƙusoshin ciki da na waje; suna waɗanda ke da alhakin zurfin jijiya da kwanciyar hankali na kashin baya (lokacin da kuke yin abubuwa kamar squat, gudu, da jefa) kuma kuyi aiki kamar corset don cinch up your ciki. Shirye don ba waɗannan tsokoki kaɗan TLC? Muna da abin kawai: Tsarin motsa jiki mai ban sha'awa yana gudana daga mai horar da mawaƙa Kira Stokes, wanda aka ƙirƙira ta Hanyar Stoked da wannan Kalubale na kwanaki 30.

Stokes ya ce, "Mutane koyaushe suna cewa ba za ku iya aiki da wasu ɓangarorin ku ba kuma ba wasu ba, amma har yanzu kuna iya mai da hankali kan wasu fannoni." Kuma abin da aka fi mayar da hankali a nan shi ne duk abin da ake nufi.

Importantaya daga cikin mahimman tsari, madaidaiciya daga Stokes: Ci gaba da latsa ƙasa a cikin ƙasa a cikin kowane motsi da aka yi a kwance, don tabbatar da cewa kuna shiga cikin mahaifa da kyau.

Za ku buƙaci: Mat (na zaɓi)

Yadda yake aiki: Yi duk zagaye na motsa jiki na obliques a gefe ɗaya, sannan canza bangarorin kuma maimaita. Yi zagaye 2 a kowane gefe.

Isometric Bicycle Hold

A. Kwanta fuska a kasa tare da mika kafafu da hannaye a bayan kai, gwiwar hannu suna nuni zuwa kafafu.

B. Bauke kafaɗun kafada daga ƙasa, zana gwiwa na hagu zuwa gwiwar hannu na hagu, sannan a ɗora ƙafar dama daga ƙasa. Rike ƙafafu biyu.

C. Tura gwiwar gwiwar hagu da gwiwa ta hagu da ƙarfi tare.

Riƙe 10 seconds.

Jujjuyawar Keke Pulse

A. Kwance fuska a ƙasa tare da shimfida kafafu da hannaye a bayan kai, gwiwar hannu suna nunawa zuwa ƙafa.

B. Ɗaga kafada daga ƙasa kuma juya don zana gwiwar dama zuwa gwiwa na hagu.

C. Pulse gwiwar hannu ta dama da gwiwa ta hagu zuwa juna.

Yi bugun jini 10, sannan ka riƙe na daƙiƙa 10.

Madaidaicin-Ƙafaffen bugun jini

A. Kwance fuska a ƙasa tare da shimfida kafafu, hannaye a bayan kai, da yatsun hannu suna nuna ɓangarori.

B. Mika ƙafar hagu zuwa rufi kuma ka shawarta ƙafar dama daga ƙasa. Rike ƙafafu biyu kuma a kai hannun dama zuwa ƙafar hagu.

C. Riƙe wannan matsayi, bugun yatsun hannun dama zuwa ƙafar hagu.

Yi bugun jini 10.

Cross-Jikin X

A. Kwance fuska a ƙasa tare da shimfiɗa hannaye da ƙafafu, yana yin wani nau'in "X" tare da hannun hagu da aka miƙa zuwa gefe da hannun dama na sama don farawa.

B. Ɗaga gangar jikin da ƙafar hagu daga ƙasa don taɓa hannun dama zuwa ƙafar hagu ko shinfiɗa, daidaitawa a kan kwatangwalo na hagu da hannun hagu.

C. Sannu a hankali komawa wurin farawa, danna hannun dama da ƙafar hagu zuwa bene kafin fara wakilin na gaba.

Yi 10 reps.

Side Plank Pulse

A. Fara a gefen katako a gefen gwiwar hannu na hagu tare da kafa ƙafafu da hannun dama zuwa sama.

B. Kula da madaidaiciyar layi daga kai zuwa idon sawu, bugun kwatangwalo sama da inci daya.

Yi guda 5.

Side Plank Hip Drops

A. Fara a gefen katako a gefen gwiwar hannu na hagu tare da kafa ƙafafu da hannun dama zuwa sama.

B. Sauke kwatangwalo da 'yan inci zuwa falon, sannan shiga cikin obliques don komawa matsayin farawa.

Yi 5 reps.

Bita don